Category Archives: Nutrition

Strong Bones: 3 important aspects to consume calcium in an efficient way

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Now that we are aware of what’s necessary to improve the absorption of nutrients (click here to read about absorption) in our bodies and of the reason why we must be conscious of consuming macronutrients of high nutritional value (carbohydrates (click to read about carbohydrates), proteins (click to read about proteins) and fats (click to read about fats)), it’s time to know the essential micronutrients for our bodies and their functions.

Let’s start with the minerals. In the book Human nutrition in the developing world (available in English at Food and Agriculture Organization of the United Nations – FAO website) we can find information about the pshysiological and structural function that minerals have in the human body, and that is our topic for the next articles from now on.

Today, the subject is Calcium, one of the most important minerals for our bodies, since it is the main constituent of bones, and what keeps them strong. Along with phosphorus it is important for the muscle functions, nerve stimulation, enzymatic and hormonal activities and the transport of oxigen.

It is important to be conscious about the important aspects for the absorption of calcium and the food that contains higher concentrations of the mineral.

  1. Calcium is best absorbed when consumed along with vitamin C (limonade is one great ally and alkalizing)
  2. It is necessary to have, at least, a 10 minutes sunbath a day, without protection.
  3. The following foods are rich in calcium and in many other minerals that improves its absorption (like phosphorus and vitamin C):
    • Flaxseed: 255 mg of calcium per 100 grs. – Soak the seeds for at least 24 hours and wash them before consuming them blended.
    • Walnuts: 94 mg of calcium per 100 grs. – Soak the nuts for at least 24 hours and wash them before consuming them.
    • Almonds: 216 mg of calcium per 100 grs. – Soak the nuts for at least 24 hours and wash them before consuming them.
    • Kale: 135 mg of calcium per 100 grs.

Let’s strengthen our bodies from the inside out and feel our vital energy increase. We must always appreciate the foods we consume and practice conscious consumption (click here to read about micronutrients).

Love,
Ángel

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Fasting for Self-knowledge

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In our lives we’ve perceived that our relationship with food is very important, whether we are conscious or not, because we are what we eat and the way we eat. Thanks to this perception, I’ve had three moments in my life in which I’ve decided to invest my energies in absolut fasting, and several other moments in which the fasting has been partial, suspending food, or habits, which make me feel with low energy. In both cases I’ve had constructive experiences in which my energy levels have increased, I’ve clearly perceived the way of organizing my priorities and I’ve increased my knowledge about the emotional world that unconsciously has governed certain reactions manifesting in my reality. During those processes, I have experienced a greater sensitivity to everything that surrounds me and what is inside me, that is, my consciousness has expanded.

Hunger is a signal that the body emits, mainly because it needs nutrients or energy, in other instances it comes from a belief that food fills voids, which creates an impulsive emotional need to eat. This is the main reason why refrain from consuming nutrient-poor foods, for example, it’s useful to know some of our motivations mentally, emotionally and nutritionally, since the nutritional needs of our body require a smaller amount of more nutritious food.

Let’s read some crucial aspects to make a conscious absolut fasting, which allows us to expand our personal perception:

  1. Free time: choose a moment (maximum 3 days) in which we can be calm and as disconnected as possible from the world, hence our perception and our energy remain focused on the reactions of our body.
  2. Volume of food: one or two weeks before fasting, it is ideal to reduce the amount of processed foods, and animal origin, and invest in fruits and sprouts. After the fast, invest in the consumption of juices with germinated seeds and introduce gradually the solid foods, perceiving the reaction of our body to each one.
  3. Relaxation and breathing: during fasting it is important that we stay relaxed and focused on breathing, because oxygen is essential in the process of cell nutrition..
  4. Sensitivity: during the fasting process our sensitivity increases, as well as when we maintain a diet as natural and appropriate as possible. Our perceptual system is more alert and receptive, we can feel more subtle information about everything that surrounds us and what is inside us.
  5. Body Consciousness: to make a fast, we must pay attention to our bodies, to understand their needs before, during and after the fast, so we keep it at the appropriate levels to make an easy process.

It is important that we learn about our basic processes of nutrition as human beings, in this way we can maintain our appropriate energy levels and a healthy and efficient body.

Love,
Ángel

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Nutrient Absorption: 7 steps to improve our nutrition

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Before beginning a journey of expanding awareness through micronutrients (vitamins and minerals – click here to read about micronutrients) it is important to understand how the process of food digestion and absorption, transport and use of nutrients works.

  1. Chewing: Foods should be chewed thoroughly with the teeth to moisten them with the saliva produced and facilitate their passage through the esophagus (avoid consuming liquids when eating solids and vice versa).
  2. Digestion: When the salivated foods arrive to the stomach they mix with the gastric juices breaking down the components so they can be absorbed.
  3. Absorption: then they reach the small intestine where they mix with bile, pancreatic juice and intestinal juices to finish digestion and initiate absorption (avoid the use of laxatives as they may reduce the absorption of some minerals).
  4. Transport: When absorbed in the walls of the small intestine, the nutrients are transported by the blood to the cells that need them.
  5. Usage: lipids turn into triglycerides. They can be transformed into the liver and deposited in adipose tissue as a reserve of energy. Carbohydrates are transported as glucose to generate energy. And the amino acids of the proteins go into the general circulation to synthesize structural proteins and enzymes.

As we see, nutrition is an integration of various mechanical and chemical processes. It is important that we give our body what it takes to maintain its chemical balance by avoiding overeating. For some people the consumption of gluten can compromise the process of nutrient absorption, so it is important to moderate their consumption. We can follow these 7 steps to improve nutrient absorption:

  1. Avoid overeating in any type of food.
  2. Consume liquid and solids separately.
  3. Prefer the consumption of animal proteins with vegetables or cereals and grains with vegetables. Avoid including animal protein, cereals and grains in the same meal.
  4. Avoid foods that manifest any adverse reaction in the body.
  5. Give preference to natural foods (fruits, vegetables, cereals).
  6. Mineralize the water by adding a little baking soda, sea salt and lemon.
  7. Consume nuts and seeds (germinated if possible).

The human body is an extraordinary machine. Each cell has its function and at the same time is part of the whole. Let’s create new habits to better treat our cells and keep our bodies healthy.

Love,
Ángel

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How did I get rid of my Rhinitis?

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The title of this article is an easy question to answer: by transforming habits which caused it. To understand the meaning of this answer, I want to tell you what led me to understand my own rhinitis process in order to know the cause and to be able to establish new constructive habits, it’s not about getting rid of something, but to integrate it as a resource that assists us to know our body and decide our experience.

From the age of 15, I began to manifest crises of rhinitis that lasted almost all the year, I used to live in a cold city and I was getting even more sedentary. Then, living in warmer cities, and going back to physical activity, I started feeling better, until the cold or the sedentary life showed up again, worsening my rhinitis, but I felt used to it, despite feeling bloated and tired for most of the day. At one point in my life, researching on nutrition, I read about the blood type diet, and I decided to avoid the consumption of milk and dairy products to the maximum, which, at the time, was very appropriate to understand that we are what we eat.

The rhinitis was diminishing, even on cold days and in those that I didn’t do any physical activity, it was at that moment that I began to analyze the effect that temperature and nutrition had in my body. Researching a little more, I discovered that toxins leave the body through sweat and mucous membranes. At that moment, I realized that this was the reason why my rhinitis crises coincided with the temperature of the body, when I feel cold I don’t sweat enough, even less if I don’t exercise, then, the elimination of the toxins is concentrated in the mucous causing different inflamations inside the body, especially when the amount of toxins is very high, and in my case, that I used to love cheese, when I ate I already knew that I would feel congested when my body expelled what it can’t process through mucous and sweat.

After understanding the process, I remembered that, in the moments in my life when I was better, I used to consume only the necessary food, was in warmer places and/or did some physical activity, then, from the knowledge integrated to my experience, I built my own wisdom about my rhinitis, these have been my empowering habits ever since:

  1. Almost zero consumption of milk and dairy products: it is important to integrate foods with calcium to do this, in my case, I bet on germinated seeds (flax, sesame and almonds) (click here to read about plant sources of calcium).
  2. Almost zero consumption of processed foods: there are many substances present in this type of food that the body can not process and/or use in the nutritional process, in my case, I try to find foods rich in vitamins and minerals (fruits and seeds) and consume them blended in order to enhace their absorption (click here to read about absorption of nutrients)
  3. Breathing through the nose: because of the rhinitis, many of us get used to breathing through the mouth, which reduces the space of the air passage of the nose, so, it is important to practice nasal breathing, so the air passage is enlarged and the nose complies its function of filter and temperature regulation of the air that enters the lungs to oxygenate the body.
  4. Postural awareness: by being aware of the function of our bones, joints and muscles, we can integrate constructive posture habits when sitting, lying down, standing or walking, I’ve perceived that it is a sufficient basis to keep the body active and thus make its processes more efficient.

By learning about our bodies and building habits that construct mental, emotional, sentimental and nutritional integrity, we can build the state of health and energy we want. What about you? Do you know what habits you need to transform to feel healthy?

Love,
Ángel

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More Energy and More Nutrients: 3 seeds rich in omega and more

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We already know the importance of proteins in our diet, due to cell regeneration (click here to read full text), and carbohydrates, essential for generating energy (click here to read full text) in the body.

Now we integrate the action of the necessary fats. Fats are the important macronutrient to form the cellular structure. In the book Human nutrition in the developing world(available in English atFood and Agriculture Organization of the United Nations – FAO website), Professor, Michael C. Latham says that that fats, lipids, give energy to the body, if you increase the consumption of foods rich in healthy fats you can reduce the consumption of carbohydrates, because each gram is equal to 9 calories, which in carbohydrates represents 5 calories less per gram. Fat serves as a vehicle that helps the absorption of fat-soluble vitamins, being necessary for good nutrition.

The body needs a balanced consumption between the different types of omega acids 3, 6 and 9. So we must make intelligent changes like avoiding the use of oils, margarines or butter to cook (or use olive oil that supports a higher temperature ), Consume olive oil at room temperature and increase the consumption of dry drupes. Let’s see some dry drupres to include in our diets:

  1. Walnuts
  2. Macadamia nuts
  3. Flaxseed

With a smart consumption of fats we will give our body a developmental environment and energy with a greater amount of nutrients.

Love,
Ángel

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Extra Energy: 7 carbohydrates for a perfect health

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We’ve already read about the importance of the proteins on our diet, for they’re responsible for the cell regeneration (click here to read full article), what makes its intake to be essential.

Let’s learn a little more about carbohydrates. Carbohydrates are other important macronutrient for the body. In the book Human nutrition in the developing world (available in English at Food and Agriculture Organization of the United Nations – FAO website), Professor, Michael C. Latham says that carbohydrates are compounds containing carbon, hydrogen and oxygen. They are burned during metabolism to produce energy, liberating carbon dioxide (CO2) and water (H2O). The carbohydrates in the human diet are mainly in the form of starches and various sugars. Carbohydrates can be divided into three groups:

  • monosaccharides, e.g. glucose, fructose, galactose;
  • disaccharides, e.g. sucrose (table sugar), lactose, maltose;
  • polysaccharides, e.g. starch, glycogen (animal starch), cellulose.

Carbohydrates represent energy for the body. A smart way of consuming carbohydrates would be by identifying which of them are richer in micronutrients and better taken by people’s body according to the blood type diet. Let’s see a list of 7 foods, that raise our bodies’ energy and nutrition levels, below:

  1. Brown Rice
  2. Walnuts
  3. Grapes
  4. Macadamia nuts
  5. Pineapple
  6. Pear
  7. Flaxseed

Simple foods can really improve our cells function and, consequently, our bodies’. Let’s invest on our nutrition for keeping our perfect health.

Love,
Ángel

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Celebrating Life

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Why do we expect to get sick to know more about habits to construct our cells? Why waiting for a special date to express what we feel or give our best to ourselves and the world? Why expressing something we don’t feel to someone if we can express what we really feel?

Let’s imagine that, instead of focusing on other people’s life to judge, compare or blame them, we are focused on constructing and being the most integral, respectful, coherent and transparent version of ouselves, WE ALWAYS HAVE THE OPPORTUNITY TO CELEBRATE LIFE AND TRANSFORM FROM THE ROOT WHAT MOTIVATES OURSELVES TO DECIDE ABOUT OUR OWN LIFE.

Today is my birthday, that, for me, is celebration of life, feeling grateful for everything because of the fact of having constructed the current version of myself, understanding that knowledge is infinite and that, integrated to my life, allows me to experience the fact of being alive as an even stronger connection to my own self and everything around me. My present for all of us today, is sharing a little of my experience about how to celebrate life in every single moment:

  1. Breathing: We need to oxygenate our cells all the time, the most appropriate way to do this is by doing deep diaphragmatic breathing (the lower part of the abdomen is contracted, the mouth closed, the air enters and the upper part of the abdomen expands first, then the chest. Every time we remember, we breathe and try to keep it all day long, so we remain calm and increase the response time to situations, because we think more clearly.

  2. Nutrition: It is essential to have a good nutrition in all respects, to nurture our sense of unity, our mind with knowledge about our talents and our personal development, our expression with more constructive words and gestures, and our integrity as social individuals..

  3. Physical Activity: We can do physical activity all day long by being aware of our movements, our muscles and our posture. Maintaining a straight posture (shoulders back, chest open, abdomen and lumbar contracted, hip aligned to the spine) to walk and sit, strengthens and allows us to be more aware about our body.

Exercising our presence in every moment, we celebrate life 24/7, I sing, dance, listen, embrace, speak, walk, create, and pay attention to my body, my emotions, my mind and my heart, because, this way, I celebrate its existence and tune in with everything around me (click here to know and buy the book 7 Levels for Personal Empowerment).

Love,
Ángel

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Natural Cycles: Vegetables

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I want to be more respectful with life, and that’s why I’m going to be a vegetarian. I don’t want to kill living beings to eat them, I want to eat only vegetables. The question arises, do vegetables have no life? Should I eat them? How do I eat them when they no longer have life?

Vegetables are an imaginary group of plant species that is very wide and varied in the world. There are so many and there may be many more, the transgenics and the artisan selection of seeds continue to diversify our food reserve! It is a reserve that seems inexhaustible. Although we have to be careful with genetic erosion (see here what it is).

Our grandparents, and our grandmothers, selected the richest and most nutritious weeds, carried their seeds in order to give their grandchildren the best food. It is a precious process, it is the flame that we carry as humans. We have to thank that, their life.

Taking that into account, we must know that when we eat the plant it is likely that it took a huge effort to produce it. Not only we, but a series of humans who produce their fertilizers, who produce their seeds, who prepare the soil, who care for and watch over the crop, and then harvest,take the food to the table. All that chain is a little hidden lately, but it is amazing how much food we plucked from the soil.

We eat the vegetable in its most vital state, when it is richer and concentrates more energy from the sun and the earth. Food is energy from the sun packaged by different plants and animals into carbohydrates, fats and proteins. In grains, such as bread wheat and corn, we eat their babies, which are their seeds. Some are reseeded, others are eaten. Life works like this, this concept is called trophobiosis. Also the oil and charcoal that feed our industries are sun energy produced and stored by animals and plants millions of years ago, but that is another discussion (if you are interested look at this concept of EROEI).

I say that we pluck the food from the soil because the current technologies of usufruct of the earth are UNSUSTAINABLE, that is to say that in the future they cannot continue happening. All our food, all our constructions, all our technological tools, all our clothes, all our activities on the planet are inherently linked to destructive practices. There are a few exceptions, but they are isolated cases, the real tragedy continues to happen and scales are much greater than before. They say that having a child is the worst thing that can happen to the planet … I don’t know, for me, those people confuse life with death and death with life.

The more conscious people there are, willing to change, the more opportunity for biodiversity and ecological stability. We are potentially destroyers or constructers.

From the lettuce only leaves can be eaten if they haven’t started to bloom, same with cabbages. The broccoli and cauliflower can only be harvested at a specific time, it is the sepal of the flower, the first stage of flowering of the plant. Carrots and beets lose a large part of their fruit if they are allowed to bloom, we need to choose the most beautiful ones and removing the seeds, others we eat and thank. The same with animals … there are optimal times to eat them.

Yes, for both there are MANY technologies of sustainable production, but almost all affirm that there must be such a radical change that it must affect all spheres of coexistence between humans, nature and other species of micro and macro living organisms. But that’s another GIANT discussion.

It’s been a pleasure,

Nicolás.


Translated by Ángel

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Focusing Our Fanaticism

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Throughout our lives we’ve had the opportunity to perceive how fanaticism has been used as a segregation tool, even though it has the potential to be used from integration. Our desire to be right about what we believe generates conflicts, because we all live our experience from different perspectives, so if we really want to construct peace, it is essential that we exercise the idea of being fanatics of what unites us to integrate ourselves as social individuals: our integrity

Let’s see some aspects to focus our fanaticism on our personal integrity, by integrating the science of things and our personal experience:

  1. Let’s know ur bodies: through our will we exercise our whole body, that’s why by knowing better how cells work and their nutrition (click here to read the text about cell regeneration), muscles, bones, joints, and their respective integrated functions, we can transform our nutrition to construct our health and improve our disposition, regardless our age. Remember that there must be constant maintenance and use for everything to function.
  2. Let’s understand our mental world: what we believe can always be transformed, then, does everything we think give us peace of mind? If the answer is no, it is time to analyze and transform our beliefs in a way that encourages ourselves to construct from the differences (click here to read the text about reprogramming our thoughts).
  3. Let’s transform our emotions: emotions make us react to the world, by recognizing what we feel inside whenever they are present, and accepting them, we can build feelings that allow us to connect with respect to act in a more appropriate way (click here to read the text on sublimation of emotions)
  4. Let’s construct our expression: transparent, coherent and integral communication requires a conscious and constant construction where we integrate what we feel, think, say and do to project our intention to construct peace. This is done through self-knowledge and the exercise of acting aligned to our purpose in all areas of our lives, while investing in our personal talents (click here to buy the book 7 Levels for Personal Empowerment that shows us how to exercise our integrity ).

Exercising fanaticism for our integrity we begin to perceive how the world around us is transformed, since, by focusing on integrity, the way in which we interact is also transformed (we exercise respect, transparency and coherence with ourselves, expanding our intention beyond what we could imagine).

Since everything works differently for each one of us, we learn to respect other processes and even integrate them if we feel they make a difference in our own lives. This way we use fanaticism to recognize what construct ourselves and apply it effectively in our personal habits, without the need of imposing it on others.

Love,
Ángel

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Cell Regeneration: 6 foods to increase protein daily intake

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We are all different and it is important that we learn to understand our body signals to feed it in a more efficient way. Following the 4 steps to expand nutritional consciousness (click here to read the full article) we are able to get in touch with the reaction food causes and integrate that into our diet. Remember that is necessary to detach from some limiting beliefs (click here to read the article about beliefs) about certain foods, as we read in the last articles, in order to transform , efectively, feeding into nutrition (click here to read about cell regeneration and micronutrients).

Let’s define feeding and nutrition to see the difference. Feeding consists on comsuming substances to keep our vital functions, is the way we give energy to our bodies. Feeding occurs, mainly, based on the awareness of macronutrients, proteins, carbohydrates and lipids (fat). Nutrition consists on providing substances necessary for our preservation and growth, here we perceive the body as an organism in constanc evolution and regeneration that needs macro and micronutrients, vitamins and minerals, to keep the balance and, consequently, create a perfect health state.

In the book Human nutrition in the developing world (available in English atFood and Agriculture Organization of the United Nations – FAO website), Professor, Michael C. Latham, talk about proteins as follows. Proteins contain carbon, hydrogen, oxigen, nitrogen and, often, sulphur. They are particularly important as nitrogenous substances, and are necessary for growth and repair of the body. Proteins are the main structural constituents of the cells, and they make up the greater portion of the substance of the muscles and organs (apart from water).

Proteins are necessary:

  • for growth and development of the body;
  • for body maintenance and the repair and replacement of worn out or damaged tissues;
  • to produce metabolic and digestive enzymes;
  • as an essential constituent of certain hormones, such as thyroxine and insulin.

Although proteins can yield energy, their main importance is rather as an essential constituent of all cells. All cells may need replacement from time to time, and their replacement requires protein.

Any protein eaten in excess of the amount needed for growth, cell and fluid replacement and various other metabolic functions is used to provide energy, which the body obtains by changing the protein into carbohydrate. If the carbohydrate and fat in the diet do not provide adequate energy, then protein is used to provide energy; as a result less protein is available for growth, cell replacement and other metabolic needs. This point is especially important for children, who need extra protein for growth. If they get too little food for their energy requirements, then the protein will be diverted for daily energy needs and will not be used for growth.

Now that we know the importance of the proteins for our body it is necessary to ask ourselves some questions to discover if we are having an appropriate daily intake of proteins:

  1. What foods do we consume every day?
  2. Do we know if they contain proteins?
  3. What is the amount of protein we consume daily?

If in our diet are missing sources of protein we can integrate these foods into our diet:

  1. Almonds (21 grams of protein per 100 grams) – ALL BLOOD TYPES EXCEPT AB
  2. Nogal Walnuts (15 grams of protein per 100 grams) – ALL BLOOD TYPES
  3. Macadamia nuts (8 grams of protein per 100 grams) – ALL BLOOD TYPES
  4. Peanut (26 grams of protein per 100 grams) – BLOOD TYPES A and AB
  5. Linseed/Flaxseed (14 grams of protein per 100 grams) – ALL BLOOD TYPES
  6. Boiled Eggs (13 grams of protein per 100 grams) – ALL BLOOD TYPES

Remember that the cleaner our intestines are the better nutrients absorption will occur, so it is important to keep a healthy diet with enough water and fiber (click here to read the article about nutrient absorption).

Love,
Ángel

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